11 AM
Running warm up/down 10:00 [2] 1.68 km (5:57 / km)
shoes: Blue Walsh 2
Warm up out to footpath that leads to whilton with Willy then a couple of drills
Running intervals 20:00 [3] 3.22 km (6:13 / km)
shoes: Blue Walsh 2
20x 30secs on 30secs off.
Running warm up/down 10:00 [2] 1.87 km (5:21 / km)
shoes: Blue Walsh 2
Jog back home.